CBT Basics
This is the "B" in CBT.
What is "Behavioral"?
Breathing in for 4 counts, out for 4 counts
What is deep breathing?
Seeing things as all good or all bad
hat is "black-and-white thinking" or "all-or-nothing thinking"?
Getting 7-9 hours of this each night is essential for mental health.
What is "sleep"?
This is the most common mood disorder, characterized by persistent sadness and loss of interest.
What is "depression"?
In CBT, this term describes the automatic, often negative, thoughts that pop into our minds.
What are "automatic thoughts"?
Using physical activity to manage stress
What is exercise?
Believing you know what others are thinking
What is mind reading?
This practice involves setting limits to protect your time and energy
What is "setting boundaries"?
True or False: Only medication can treat mental health problems.
What is "False"?
CBT stands for this.
What is "Cognitive Behavioral Therapy"?
Focusing on the present moment to reduce anxiety
What is mindfulness?
Making a small problem seem huge
What is catastrophizing?
This is the act of forgiving yourself for mistakes and treating yourself kindly.
What is "self-compassion"?
This is the term for negative attitudes and discrimination against people with mental illness.
What is "stigma"?
This is the main goal of CBT.
What is "to change unhelpful thoughts and behaviors"?
Writing down your thoughts and feelings in this can help process emotions.
What is "journaling"?
This distortion involves focusing only on the negatives and ignoring the positives
What is "filtering" or "discounting the positive"?
This is the best way to reduce stigma about mental health in the community.
What is "psychoeducation and open conversation"?
True or False: Having a mental health disorder is a sign of personal weakness
What is "False"?
This is the type of professional who typically delivers CBT.
What is a "therapist" or "mental health professional"?
This is the process of setting goals that are specific, measurable, achievable, relevant, and time-bound.
What is "SMART goals"?
This is when you take responsibility for things outside your control.
What is "personalization"?
Eating a balanced diet with plenty of fruits and vegetables supports this.
What is "physical and mental health"?
This disorder involves persistent, excessive worry about many different things.
What is anxiety?